Monday, 13 November, 2017
WARM UP – MOBILITY
Big dynamic warm-up + stretch out
WOD A
FOURSOME OF FUN
In teams of 4, complete for total calories rowed in 30 mins:
P1: rowing for Cals (team score = total Cals)
P2: 5 dumbbell man makers (50/35lb)
P3: 15 box jump overs (24/20″)
P4: Rest
—
Once ‘both’ P2 and P3 are done their respective reps, everybody rotates stations.
1 Man maker = push-up, row, push-up, row, squat clean thruster
WOD B
Tabata Abs:
Complete 3 rounds:
20s V-ups
10s rest
20s Hollow rock
10s rest
20s Grasshopper
10s rest
20s Front plank
– 90s rest –
ACCESSORY
Cool down / Stretch / Mobilize / Socialize
